Shifting the Pattern: How to Break the Cycle of Generational Trauma
Quick Tips to Begin Healing
“You’re breaking generational curses. That’s why this doesn’t come easy for you. You’re who your bloodline has been waiting for”
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Children raised in environments shaped by generational trauma may inherit emotional scars from their parents or ancestors, even if they did not directly experience the trauma themselves. This impact can cause unhealthy coping mechanisms, dysfunctional behaviors, and emotional instability, perpetuating the trauma cycle throughout future generations.
What is Generational Dysfunction and Trauma?
For the purpose of offering a brief intro to this blog article, I will define Generational Dysfunction as patterns of thinking, behavior, and relationships that have been transmitted through families or social connections, potentially resulting in unhealthy behavioral cycles or trauma.
Similiarily, Generational Trauma, sometimes called intergenerational trauma, is when the impact of a traumatic experience is handed down from one generation to the next. This happens when the effects of events like abuse, neglect, violence, or war are felt by families or communities over time. It can show up in different ways, affecting how people feel, think, and behave.
The following short video gives a brief explanation of how trauma does not change your genes but can impact the “expression” (epigenetic changes) of certain genetic traits in response to a traumatic event.
Generational Trauma can be transmitted from one generation to the next in a variety of ways.
Behavioral Transmission - Parenting styles, learned behaviors, family narratives, gender roles, family history
Cultural transmission - Cultural practices and norms affect the understanding, processing, and communication of trauma. In certain cultures, for example, trauma might be stigmatized or overlooked, resulting in maladaptive coping strategies that persist across generations.
Social Transmission - community dynamics, cultural norms, collective memory, socioeconomic struggles, generational poverty, discrimination, social expectations, structures, and norms.
Physical Transmission - biological, physiological, and physical transmission through; Epigenetic Changes, Chronic Stress and Health Conditions, Chronic Pain, Disrupted Hormonal Systems
This video explores how these epigenetic traits can be inherited across the next two generations.
Generational trauma can manifest in adolescence and adulthood in various ways;
- Emotional problems like anxiety, depression, or PTSD.
- Engaging in unhealthy behaviors such as substance abuse, behavioral addictions, thrill-seeking, or violence.
- Difficulty in relationships - trouble building trust or forming secure connections because of past trauma, or avoiding relationships altogether
- Perpetuating family stories or legacies that make trauma seem normal; carrying forward family secrets or stigma, carrying the shame of one’s parents.
- Inadequate or poor coping mechanisms, self-destructive behaviors, perfectionism, workaholism
-Physical health issues: chronic stress, sleep disturbances, and somatic symptoms (headaches, migraines, body aches, clumsiness leading to accidents.)
-Parenting struggles – being over-involved, under-involved, overwhelmed, or just uneducated about intentional parenting practices.
-Difficulty with personal growth - feeling trapped or stuck. Experience fear of change or failure, resulting in stagnation in both personal and professional lives. Individuals may believe they cannot achieve happiness.
“If trauma can be passed from one generation to the next, then so can healing, emotional intelligence, and love”
Now that I have painted a particularly depressing picture of generational dysfunction and trauma, I think it is important to point out that healing from generational trauma is possible. Epigenetic changes do not have to be permanent. While you can't alter your past, you have the power to shape your present and impact your future. The aim is to disrupt the cycle, encourage healing, and cultivate healthier emotional patterns for generations to come.
Here are some helpful tools to begin your journey
Awareness and education - Helping individuals understand the root causes and effects of trauma enables them to identify harmful patterns in themselves and their families
Emotional healing, coaching, and therapy - Therapy helps individuals heal from trauma in a safe space where they can explore unresolved emotions and dysfunctional patterns. This approach allows people to adopt healthier coping strategies and positive interactions.
Building new patterns and skills - consciously replacing harmful behaviors from past trauma with healthier ways of thinking and interacting, like setting boundaries, emotional self-regulation, and positive relationships.
Creating and defining boundaries - This can aid individuals in protecting themselves from harmful patterns or behaviors that may have been normalized in their families.
Fostering connections and support - A strong support network offers emotional support, encouragement, and guidance, helping individuals deal with trauma in a safe space. With caring and understanding people, they can combat loneliness, promote healing, and create a sense of belonging that encourages healthier choices.
Releasing resentments allows individuals to shed emotional burdens, freeing them from cycles of anger, blame, and victimhood. By forgiving and letting go of grudges, they can heal emotionally, find peace, and break negative cycles passed through generations.
Self-compassion helps individuals treat themselves with kindness instead of harsh criticism rooted in generational trauma. By fostering self-compassion, they can heal, build resilience, and break the cycle of self-blame, promoting healthier self-worth and emotional well-being.
Proactive, intentional parenting - By practicing positive communication, emotional validation, and setting healthy boundaries, parents can build trust and security. This approach equips children with tools for emotional resilience while creating a sense of pride in the parent for breaking dysfunctional patterns.
Practice, patience, and persistence- With ongoing self-reflection and gradual behavior changes, individuals can replace harmful patterns with healthier ones, fostering positive family dynamics over time.
Breaking the cycle of generational trauma is a transformative journey that requires awareness, effort, and compassion. By utilizing tools such as therapy, establishing healthy boundaries, nurturing self-compassion, and practicing intentional parenting, individuals can embark on a path to healing and create lasting change. Although it may demand time, patience, and persistence, each step toward healing not only benefits the individual but also lays the groundwork for future generations to flourish in healthier, more supportive environments.
If you want a deeper dive into epigenetics and gene expression, check out this 5-minute video.
I hope you find this information helpful. However, I must also mention that the advice given is for informational purposes only. It is not intended to diagnose or treat any condition. I always recommend that you consult with a licensed professional in their field of expertise.
If you believe this article will benefit someone else, please share it and email me if you have a topic you would like me to address. The email address is linked above.
If you found this topic interesting, you may want to explore one of the following options…
Resources
What is Epigenetics? - Carlos Guerrero-Bosagna -
https://www.youtube.com/watch?v=_aAhcNjmvhc
Dr. Carolyn Ross
https://www.youtube.com/shorts/DGPFHQyYrfw
https://www.youtube.com/watch?v=5sE5ozoFFR8&t=10s
Intergenerational transmission of trauma effects: putative role of epigenetic mechanisms
https://pmc.ncbi.nlm.nih.gov/articles/PMC6127768/